Fitness Journal - workout 3

 Jenn, my personal trainer, made this workout for me and I LOVE IT! Try it and see if you like it, if you want a workout that is made specifically for you and your body type - contact Jenn! jawoolstenhulme@gmail.com

Abs:

Frogs- Variation of Boat. Sit on glutes. Bring heels together into first position. Tuck your knees and bring in while bringing your chest to your knees.  20x

1,2 Bicycle-  Lift shoulder blades off mat. Tuck in right leg and extend left leg straight out and off mat. With hands tuck in right leg and gently push on knees 1 the 2 then switch legs. This is a quick motion work out.  25/25x each side 

Rows- sit up on glutes. Tuck knees and bring soles of feet to the mat. Grab 2 to 5 pound weight. With both hands hold weight on ends. Sit back and bring weight down (leaning slightly back) and around, then bring over top and back up while sitting forward. You are creating a big O. Alternate sides with each row. 10/10x each side 

clockwise

Scissors: Lay on back with hands by sides. Bring legs up as if you were in staff pose but on your back. Make sure legs are not over hips. Cross right leg over left then left leg over right. At the same time lower your legs down to the mat till just above it then come back up still scissoring legs.  15x

clockwise

Abs, Arms, Glutes, Legs , Shoulders

Downward dog to upward dog- Start in Plank push back into heels and round back this is downward dog. Then very quickly move to plank then drop hips down but keep arms straight. Then quickly move back to down dog and repeat. 20x 

Wagon Wheel- Start in down dog. Then very slowly lower shoulders and bend arms and then before you make it into upward dog slowly arch back and move back to down dog. Repeat. When you are moving your body down the weight will go into your toes then when you move your body back up push weight into heels. 15x

clockwise

Off Set Push Up- Start in plank. Move right arm out but keep left arm at shoulder width. Then bend elbows down to 90 degrees then come back up. Alternate sides with sets. 10/10x each side

Push  Up Steps- Variation of Mt. Climber. Start in Plank then bend right leg and bring right foot outside of right hand. Hold then switch sides. That is one. Make sure you are not arching your back! Keep your abs tucked at neutral spine.  15/15x each side

and here is a nice lunch/snack for after your workout!

2 celery, 1 carrot, 1 apple, 1 radish + jalapeno yogurt dip, natural peanut butter

aBree Original - updated

I finally finished posting all my designs on 

aBreeOriginal.blogspot.com

FIT projects

Katie's Gown

 

mormon.org

Guess who is now famous???

Yes, Mr. Taylor Wilkins. 

I received an email from mormon.org and it had a link to their facebook page so I thought I might as well check it out. They had a quiz, "What do you know about mormons?" so I took it.. and when I got to #9 this cute missionary popped up and I was super excited and had to share.

Here is the link to the quiz so you can see for yourself!

2 for 3 - best friends wedding!

My lovely Emily Carr is now Emily Matthias!

She was married in the DC temple on Thursday, July 5, 2012!!

SO happy for them, CONGRATULATIONS! 

(Katie got married last fall (post here) and once Talyn is married in August - all my besties will have eternal companions (this also means they can ALL be at my wedding (love that! even though I SO wish I could have been at theirs)))

some pics I stole from facebook

(She got her dress at Avenia Bridal)

aBree Original designs

Designs I have posted recently at aBreeOriginal.blogspot.com.

Check it out for more photos and descriptions!

Homecoming Senior Year

Make It With Wool Suit Competition

Senior Prom

Jacket

White Pants 

ruffle skirt

Orange Skirt

missionary overcoat

farewell dress

Bain's Birthday Dress

and be sure to follow aBree Original on FB

More designs to come!

Happy 4th

My day consisted of...

Boating. 

Freedom Festivals visiting Berrilicious. 

Teaching Jazz for the BYU ballet workshop. 

Famous BBQ with the whole family. 

Chick flick with Bain (How To Loose a Guy in Ten Days).

heavenly food! (homemade ice cream and cookies not pictured)

Fitness Journal - Workout 2

My second personalized workout from Jenn, my personal trainer. I also mix in my usual biceps/triceps weights, bum exercises, and ab workout on the side.

Repeat entire workout 3 times

Half Clock Work Abs- Laying on back bring right arm under head and left arm straight out to the side. Bring legs straight up (not over hips) inhale and bring legs down to the left side. Try to keep shoulder blades on mat while bringing legs as close to the ground. Bend legs while bringing glutes back to the mat and bring legs straight up. Inhale coming down and exhale when you bend legs and bring them up.  10x on each side

First Position Abs- Laying on back bring heels to gather and toes are pointed and out as if you were in “first position”. Inhale and bring legs up (not over hips) flex toes and exhale down. 20x

Roll Up- Lay on back flex feet and place heels on mat with arms over top. Tuck your tummy in slightly so there is no longer and arch in your back but do not have your back flat on the mat this is Neutral Spine. Slowly roll up vertebrae by vertebrae. Make sure you do not jolt when you come up! You are making your back work then letting those weaker ab muscles become stronger. Roll all the way forward and touch toes or calves. Slowly roll back vertebrae by vertebrae. You are still using those tummy muscles even when you come down. Come all the way down and exhale nice and slow. Feel your stomach contract and release creating that small arch in your back and stretching your muscles. Come back to neutral spine and repeat. Inhale up and down. Exhale when touching toes and on your back.  15x

Extended Bridge- On your back bend knees and place soles of feet on mat then place arms by your side with your palms down.  Push up with your hips and push weight into heels. Bring right leg straight up and point toes and hold. Then bring right ankle to left knee and hold.  Hold each leg position 30 seconds

Bird Dog series- Start on hands and knees (cow). Make sure you are not arching back or you will be putting too much pressure on your back and not be strengthening your core.  Bring right arm straight out and left leg with toes pointed. Hold. Bend left leg and grab left toe with right hand again do not arch back. Hold. Release right hand back to mat. Bend left leg and touch into chest and arch your back. Hold each position for 10 and repeat each side 2x

clockwise

Ballet Arms- Sit in heroes pose (on knees)  or stand. Bring arms straight out at the same time bounce arms very little up and down. Then bring palms facing up. Then Palms facing back. Then palms facing forward.  Do 100 each way (only palms facing down pictured).